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WOD

Bandit CrossFit WOD–Wednesday, October 28, 2014

Published by on October 29, 2014 5:00 am

Main – CrossFit

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Warm-up

1: Crossover Symmetry (No Measure)

https://www.crossoversymmetry.com/what_is_crossover.php

2: Max Double Under in 1 Minute (AMRAP – Reps)

Strength

Warm up to your 60% Front Squat, then complete the following Every 60 seconds:

3.1: Front Squat (1×2 @ 60%)

3.2: Front Squat (1×2 @ 70%)

3.3: Front Squat (1×2 @ 80%)

3.4: Front Squat (6×1 @ 85%)

Conditioning

4: Metcon (Time)

3 Rounds:

1k Row

30 Burpees

30 Kettlbell Swings 53/32#

Level 2, 1: Scale Kettlebells and burpees accordingly. Note scaling in comments.

Level 4:

3 Rounds:

1k Row

30 Burpees Over Rower

30 GHD Situps

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